Thank you for all your hard work creating keto recipes. I have been keto for over 2 years now. Whenever one of my friends starts this WOE they call me for help. I always give them your website. I tell them this WOE is not cheap or easy. There is prep work but, I have never made a bad recipe from you. Happy New Year to you and your beautiful family! Looking forward to your future recipes!
Version two was almond flour only. Right away I could tell the recipe would need some modifications. Almond flour doesn’t soak up nearly as much liquid as coconut flour, resulting in a very soupy batter. I added two more tablespoons of almond flour, which was double the amount of coconut flour, and it still wasn’t nearly as thick. After its short stint in the microwave, this bread turned out very moist, soft, and rather flimsy, but was pleasantly bland enough to go with any filling I wanted.

Lifestyle determines length and severity of the keto flu for the individual, with symptoms likely greater for individuals who ate a high-carb diet previously. Even during transition, the symptoms can be alleviated if treated smartly. A well-formulated low-carb diet can progress without significant symptoms if the common mistakes of poor mineral intake, lack of fiber, electrolyte imbalance, and dehydration are addressed.


Have you tried the silky, custardy sous-vide egg and cheese bites from Starbucks yet? They’re sublime and incredibly keto-friendly. But these bites have a cult following, which means Starbucks tends to run out of them frequently. Plus, they can be a little costly. Well, now you can make them at home with a blender custard batter and a water bath for baking. These two details help to mimic that luxurious texture.

Ben, great article! I recently did my own ketosis experiment and didn’t catch the 100-200g advise until later than I should have, I’m guessing. Great results for 1-2 months but after 3 months I quit sleeping through the night and would wake after about 4 hours of rest each night. My guess is that the extra carbs at night coupled with iodine supplements should allow me to “have my cake and eat it too?” Any other suggestions on the sleep issue? I’ve gone back to High Fat/Low Carb, have improved sleep but I do miss nutritional ketosis and want to try again once my sleep is stable. Thank YOU!!!


Went to the store to get ground beef for this recipe but found chuck roast on sale for less than hamburger! Bought that and ground it up instead. Other than that (and adding a handful of chopped cilantro) I followed this recipe and the Instapot instructions as written. It turned out fantastic! My wife and son both said it was the best chili they have ever had. Thank you so much for this!
From concept to finished product this recipe took us about 2 weeks. We’re fast approaching holiday season, and that means we spend every waking hour perfecting Thanksgiving recipes. Thanksgiving is the busiest time of the year for food bloggers, and we’re putting in a lot of work at the moment. However, sometimes an idea will strike you, and nothing else seems to matter. That idea was these keto pancakes!
A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around.
Ketorolac is currently the most commonly used parenteral NSAID in the United States. Although indomethacin has been available as an injectable form for years, it was used only in low dosages for the treatment of patent ductus arteriosus. Ketorolac is almost entirely bound to plasma proteins (more than 99%), which results in a small apparent volume of distribution, and it is extensively metabolized by conjugation and excreted via the kidney.86 Its analgesic effect occurs within 30 minutes, its maximum effect takes place in 1 to 2 hours, and it has a duration of analgesia of 4 to 6 hours.87 Ketorolac has been demonstrated to be efficacious in treating postoperative pain in several studies, both as a single agent and as an adjunct to opioids.88-90 There is evidence that ketorolac may be acting at the CNS in addition to its peripheral mode of action.38 Dental surgery studies with ketorolac have also indicated that it acts centrally,91 but measurement of drug levels in CSF has demonstrated poor penetration of the compound from plasma.92
Keto coffee is the perfect morning or afternoon beverage for someone following a ketogenic diet. It’s also a way of giving this ketogenic philosophy of eating a try. Instead of loading your coffee with carbohydrate-rich milk and sugar, you’re adding in seriously beneficial fats like beef gelatin and bone broth collagen. Instead of adding some creamer, you put in some vitamin-rich butter. Rather than using a blood sugar spiking sweetener, you top your keto coffee off with a nice sprinkle of cinnamon (which satisfies a need for sweet but actually helps to keep blood sugar down).
^ Ringberg TM, White RG, Holleman DF, Luick JR (1981). "Body growth and carcass composition of lean reindeer (Rangifer tarandus tarandusL.) from birth to sexual maturity" (PDF). Canadian Journal of Zoology. 59 (6): 1040–1044. doi:10.1139/z81-145. ISSN 0008-4301. Body growth and carcass composition were measured in lean reindeer during the juvenile growth period between birth and 3 years of age. Mean carcass weight in these lean reindeer was 56 ± 4% of body weight and the deposition of body muscle and bone mass was linearly correlated with body weight after the 1st month of age. The weight of the brain relative to body weight and carcass weight declined, while the relative changes in heart, liver, kidneys, parotid glands, and tissues of the gastrointestinal tract were small after the neonatal period. The extractable fat content in carcasses increased from 4.4 to 11.4% of wet weight or approximately 100 g fat at birth and 3.5 kg fat in adult reindeer. Fat-free dry matter represented a constant percentage (18–20%) of wet carcass weight independent of body weight after the neonatal period, while a significant inverse relationship between carcass fat and body water was found.
First, I cannot cook… second, I had to get over the “these are pancakes” notion. The taste is good and I will definitely play around with the ideas from the comments. Would like a little “fluffier” or to be able to make in waffle iron. First try was ok. I didn’t let sit long enough and added vanilla… a little too much. But, overall… good low card breakfast option & super easy to make. Thank you for this recipe & to all you out there adding comments. Hopefully, in a few months I’ll know what I’m doing :-)
Breakfast and tacos, in our area anyway, have almost become synonymous. And, what better way to enjoy a breakfast taco at home than to make a quick, low carb version with bacon and eggs and a tasty – almost zero carb wrap? I shared the recipe for pork rind wraps several months ago and they are now the most popular post on the blog. They’re pliable, neutral in flavor and perfect for a low carb breakfast wrap application.
Very tasty. A couple tweaks. Did not use tomato paste, used tomato sauce. I didn’t have pickled jalapeno and worried about adding juice. I have jalapeno in my garden, so added 3 chopped up. Added a green pepper to beef as I cooked it with the onion. I added a tablespoon of cocoa powder, it really adds nice flavor to chili. I used a 28 ounce can of diced tomatoes instead of mexocan chopped tomatoes. I am serving with cheese, sour cream and cilantro.
I’m sensitive to egg white and I’ve been using gelatin eggs or psyllium eggs. For this recipe, psyllium eggs may be the better option. For each egg, you use 1 Tablespoon psyllium with 2 Tablespoons water. When using gelatin and water, the gelatin should be bloomed first and then whipped up into a fluffy mousse-like consistency. It’s generally 1 part gelatin to 3 parts water but I’ve used more water and fluffed up with good results. I’d have to experiment to get it right for this recipe.

Ben, great article! I recently did my own ketosis experiment and didn’t catch the 100-200g advise until later than I should have, I’m guessing. Great results for 1-2 months but after 3 months I quit sleeping through the night and would wake after about 4 hours of rest each night. My guess is that the extra carbs at night coupled with iodine supplements should allow me to “have my cake and eat it too?” Any other suggestions on the sleep issue? I’ve gone back to High Fat/Low Carb, have improved sleep but I do miss nutritional ketosis and want to try again once my sleep is stable. Thank YOU!!!
As someone who has tried many different diets, I can attest that low carb, high fat is the one that allows me to almost effortlessly keep the weight off, Low carb low fat diets, like South Beach do not work in the long term because they are not sustainable. I did fine for the first few weeks, but never felt satisfied and had zero energy. With a low carb high fat diet I am full on smaller portions and stay full for longer periods of time. My blood sugar is stable and my cholesterol levels are good.
It is easy to dismiss pain medications that are not narcotic based, believing that they won’t be as effective as well known pain medications such as morphine or Dilaudid, but many patients actually experience more pain relief with Toradol. This is likely due to the anti-inflammation action of Toradol, meaning that this medication does two things: reduces pain and reduces the inflammation that causes pain.  
Cutaneous candidiasis, tinea corporis, tinea cruris, tinea pedis and tinea (pityriasis) versicolor: It is recommended that Ketoconazole Cream 2% be applied once daily to cover the affected and immediate surrounding area. Clinical improvement may be seen fairly soon after treatment is begun; however, candidal infections and tinea cruris and corporis should be treated for two weeks in order to reduce the possibility of recurrence. Patients with tinea versicolor usually require two weeks of treatment. Patients with tinea pedis require six weeks of treatment. Seborrheic dermatitis: Ketoconazole Cream 2% should be applied to the affected area twice daily for four weeks or until clinical clearing.

The “Slaw Hash” Which is a actually eggroll filling without the wrapper is delicious even without being keto. My husband requests it every other week and he isn’t even really fond of cabbage. I use shredded cabbage, a few finely sliced white mushrooms, sliced white onion, ground pork or turkey, soy sauce, white pepper, a cap-full of bombay sapphire gin (tastes sort of like sake, without having to add a TON of sake), and one shredded carrot.

Hi Samantha, Sorry, unfortunately not every recipe scales very well. Sometimes, if it gives you a very small ratio like “1 1/11 eggs”, you can probably just round down to 1 egg. But I can’t absolutely guarantee the results. Usually, if it doesn’t come out to a clean number, I’d recommend making the recipe as-is and just saving the recipe. The pancakes store well in the fridge or freezer.


Please note that I am not qualified as a medical professional. I am simply recounting and sharing my own experiences on this website. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my keto recipes simply as a courtesy to my readers. It is calculated using Chronometer and I remove fiber along with sugar alcohols to find the net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Any questions? please search the help center on my website by clicking here
This is questionable. There ARE a few studies that suggest caffeine may cause blood sugar to rise, with consequent effect on insulin ... The studies involve consuming 50 gm glucose orally, followed by a dose of caffeine. This is quite different from a low carber, who is consuming only 20 gm carbs, in the form of high-fiber vegetables, spread throughout the day.
These REALLY ARE the best Keto Pancakes around- and I’ve tried quite a few pancake recipes! My batter was super thick in the beginning – so I had to spread out the pancake. Went back and read through the comments and added more liquid but still wasn’t as smooth as the batter in the video. Even still – all of them turned out so yummy and I had plenty to store in the fridge! I figured the type of coconut flour has a lot to do with the absorption of liquid so everyone’s may vary. As mentioned- I didn’t want to add too much liquid to avoid watery pancakes- plus the pancakes absorb any syrup you pour on them so being dry wasn’t an issue anyway. This will be my go to recipe- and I think a waffle maker will make things easier! Thank you!!

This year I loss 30 lbs doing a weight loss program. I have now translations out of it and have added a normal balance of nutrients, count my macros and exercise and continue to lose weight. I even have ice cream every once in a while!!!!! Guess what? I’m fine and not gaining but losing. Most people gain weight because they treat themselves to unhealthy snack/snacks and overeat EVERDAY! You have to be smart.
Hi James, Thank you for sharing. Most likely this wasn’t fully cooked if it stuck to the parchment paper, as I never have to grease it, but I did add a note to the post that you could do that to be on the safe side. I think the previous recipe and post were not clear enough on how to make sure that it’s done, so I updated them and hope that will help. I’d love to know if that made a difference if you try it again. But, this bread is more similar to fluffy pre-sliced white bread than a crusty bread, so I still would not expect a crust. If you are looking for a crusty bread, try this almond flour bread instead.
These symptoms are called the "keto flu," a commonly-experienced set of side-effects associated with carbohydrate withdrawal. Reported symptoms include: mood swings, irritability, fatigue, and dizziness. This may sound like withdrawal symptoms from substance abuse; interestingly, recent studies have compared the effect of carbohydrates (particularly sugar) on the brain to that of addictive drugs like cocaine.1 And these symptoms from the keto flu can last anywhere from a day to a couple weeks.

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Hi Mellissa, I am new to this whole low carb thing (like this week new), and was very skeptical when my trainer told me I must change my eating habits. I found your recipe on Pinterest and decided to give it a go. I read all the different “tweeks” others made and put some of them together, (I really wanted fluffy). I made a large batch (for several people to give them a try), and they were fabulous. I used an 8oz container of Strawberry cr. ch. 4oz. plain, 5 eggs separated, 1 tsp. cinnamon, 2 tsp. baking powder and 4 scoops of Chocolate flavored protien powder. OMG!!! I plan to add some fresh fruit “syrup” next time. I will be taking a taste to my personal trainer later today. So excited, I think he will love them! BTW, because of the added chocolate, I’m thinking they will make a great dessert. Thank you so much, can’t wait to try your other recipes.
This chili is really really good, and yes spicy! I used 2 lbs of 7% lean turkey instead. I did add a little water and was able to get 10 full cups of chili- definitely not 16- and with putting everything into My Fitness Pal the carb count is a lot higher than I wanted – about 13 net carbs per serving. Next time I will cut corners with the tomato paste etc to cut carbs..
Omg. I made these for breakfast this morning, and seriously, I could cry. I’ve been making the standard cream cheese/egg combo pancake recipe since I started keto a year and a half ago and figured that’s as good as it gets. Until I made these. I actually think these are BETTER than conventional pancakes! I used 3T coconut flour, but other than that stayed true to the recipe. They were fluffy. They were moist. They were tender. And they were yummy! Thanks for sharing!
I doubt cooking them with the coconut oil made the difference since all the ‘fluff’ is on the inside. I’m completely unfamiliar with almond milk but I would either say that was the culprit or perhaps the egg whites were not whipped adequately. From what I read plain almond milk does not substitute for heavy cream apparently due to texture/thickness differences.

These affect your brain and spine, as well as the nerves that link them together. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimer’s disease, Parkinson’s disease, and sleep disorders. Scientists aren’t sure why, but it may be that the ketones your body makes when it breaks down fat for energy help protect your brain cells from damage.

I’ve been on keto for two years and have lost 230 lbs. The first two weeks was hard as I was breaking a very strong sugar and carb addiction, but I wasn’t hungry…just hungry for. I took magnesium supplements so I didn’t suffer from the tiredness or flu like symptoms some people experience. After the initial two weeks, it’s been a total breeze. I don’t have cravings and there are plenty of great substitution recipes for just about anything I want. Just Google keto plus the recipe you want to convert, and you’ll find tons! I’ll never go back to eating crap.


Although the hunger-reducing effect of KD is well-documented, its main mechanisms of action are still elusive. The global picture is complicated by the contradictory role of ketosis on anorexigenic and orexigenic signals (summarized in Figure ​Figure4).4). Ketones (mainly BHB) can act both orexigenically or anorexigenically. In the orexigenic mechanism, it increases the circulating level of adiponectin, increasing brain GABA and AMPK phosphorylation and decreasing brain ROS production. The anorexigenic mechanism triggers a main normal glucose meal response, increasing circulating post-meal FFA (thus reducing cerebral NPY), maintaining CCK meal response and decreasing circulating ghrelin. It can be postulated that the net balance of the contrasting stimuli results in a general reduction of perceived hunger and food intake. More studies are needed to explore the mechanism of potential beneficial effects of KD on food control.
One argument against the consumption of a high fat diet is that it causes obesity. The major concern in this regard is whether a high percentage of dietary fat promotes weight gain more than a low percentage of fat intake. Because fat has a higher caloric density than carbohydrate, it is thought that the consumption of a high fat diet will be accompanied by a higher energy intake (31). On the contrary, recent studies from our laboratory (12) and many other laboratories (24,32–34) have observed that a ketogenic diet can be used as a therapy for weight reduction in obese patients.
I just made these this morning. We started the Keto diet about 2 weeks ago and it’s been an amazing change for us, but we were getting tired of bacon and eggs or smoothies for breakfast. This was a delicious, welcome change. I boiled some frozen, sliced, unsweetened strawberries with stevia for the syrup and my daughter said it tasted like Christmas!
Veggies and Dip – Veggies and dip is a quick snack that you can take on the go.  We love cucumbers, green or red peppers, and broccoli dipped in ranch dressing.  Be sure to avoid “low-fat” dressings, as they usually have more carbohydrates than full-fat dressing.  Be sure to have a few small, travel-safe containers on hand so that you can bring dressing or dip on-the-go.

Ketorolac is an NSAID possessing appropriate solubility and which produces minimal tissue irritation, making it suitable for IM injection. Ketorolac, as a potent NSAID, relieves pain through inhibition of arachidonic acid synthesis at the cyclooxygenase level and possesses no central opioid effects.66 Ketorolac has analgesic potencies comparable with those of morphine, with the following IM equivalence: 30 to 90 mg ketorolac equals 6 to 12 mg morphine.67 Ketorolac is indicated for the short-term (up to 5 days) management of moderately severe acute pain that requires analgesia at the opioid level. It is not indicated for minor or chronic painful conditions. Increasing the dose beyond the label recommendations will not provide better efficacy, but will result in increasing risk of developing serious adverse events. It is useful by itself or in combination with opioids, decreasing the required dose of opioid by approximately 45%.66,68 It is especially useful when opioids are contraindicated, especially to prevent respiratory depression and sedation. When ketorolac proves to be ineffective in pain management, opioids should be considered.69
Food awareness is a real thing. Lots of people are in the dark about a lot of things and it’s not really their fault. It’s just the way it is. I better very quickly clear up the fact that this isn’t really maple syrup and nor is it a Keto maple syrup. It’s actually a MAPLE FLAVOURED syrup. This is because just like honey or sugar itself, maple syrup is just a kind of sugar. So they extract that flavour and use it. The one I have (Lakanto brand) is sweetened with monkfruit and I have to say it tastes pretty damn good!

Note this: When it comes to keto-approved foods, you don't have to spend an arm and a leg. Yes, it's suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.


Hi Kimberly – sorry I have no experience with menopause yet! Just follow the plan and you should see results, even if they are a bit slower than when you were younger! If you aren’t seeing good results, it could be the artificial sweeteners in your tea that are the culprit – some people find that to be the case and others don’t have a problem with it. Just be aware of it and try kicking the habit if your weight loss is super slow and see if it helps! But yes, it can stand in for part of your water throughout the day.
I’d like to add to your last point because my uterus hated me for a week! I have the IUD (Mirena) and I honestly don’t remember when my last period was, guesstimating I’d say 8 months ago. Since having the IUD I only spot and rarely have a period (I’ve had it since 2014), but OMG my hormones must’ve been all over the place because I not only got a heavy period but I had it for 9 days straight!
These are another low-carb variation of the plain pancake, but many ketogenic dieters think that they are better than the original, white flour based pancake. How could these keto pancakes be better? Because they are a bit fluffy, a bit heavy, flavorful, and extremely filling. In fact, they will keep you fuller for much longer than any other pancake.
Carbohydrates are your body's favorite fuel source; it breaks them down into glucose. Without a steady intake of carbohydrates, your body turns to using protein for fuel. But if you also are limiting how much protein you eat, your body is forced to burn stored fat as its primary source of fuel. That can result in weight loss, and ketones are a byproduct of burning fat.
Similar to my coconut flour bread recipe, this recipe is easy enough to make at home that you just may stop buying bread at the store! If you’re new to higher fat (healthy fat) breads, should you try coconut bread or almond bread first? Well, both are delicious so it can just be a matter of personal preference or what gluten-free flour type you have on hand. This recipe is mainly almond flour bread with a touch of coconut flour and it’s one of my favorite low carb recipes.

If you’re on a Keto diet you want full fat items. If you’re just low carbing then you can replace full fat items (which most Keto recipes are based on) with what works best in your diet plan. Just an FYI though full fat items is what you want it gives you energy, burns off quickly, and keeps you feeling full. If you’re doing a Keto diet please do your research on what to change in your diet in order to get the best results. 😊


TORADOL (ketorolac tromethamine) ORAL is indicated for the short-term ( ≤ 5 days) management of moderately severe acute pain that requires analgesia at the opioid level, usually in a postoperative setting. Therapy should always be initiated with IV or IM dosing of ketorolac tromethamine, and TORADOL (ketorolac tromethamine) ORAL is to be used only as continuation treatment, if necessary.
Ketoconazole comes as a tablet to take by mouth. It is usually taken once a day Take ketoconazole at around the same time every day. Follow the directions on your prescription label carefully, and ask your doctor or pharmacist to explain any part you do not understand. Take ketoconazole exactly as directed. Do not take more or less of it or take it more often than prescribed by your doctor.
Toradol is frequently used to treat pain after surgery and is available only by prescription. It is only appropriate for short term use, typically five days or less, so it is not used for the relief of chronic pain. Toradol is typically used when the patient is in the hospital, whether they are in the recovery room or staying overnight. This medication is not typically continued after the hospital stay, instead medications are given that can be used safely on a longer basis.

A Cochrane systematic review in 2018 found and analysed eleven randomized controlled trials of ketogenic diet in people with epilepsy for whom drugs failed to control their seizures.[2] Six of the trials compared a group assigned to a ketogenic diet with a group not assigned to one. The other trials compared types of diets or ways of introducing them to make them more tolerable.[2] In the largest trial of the ketogenic diet with a non-diet control[16], nearly 38% of the children and young people had half or fewer seizures with the diet compared 6% with the group not assigned to the diet. Two large trials of the Modified Atkins Diet compared to a non-diet control had similar results, with over 50% of children having half or fewer seizures with the diet compared to around 10% in the control group.[2]
I do have a question regarding keto though, is it possible that I’m running on glucose as opposed to fat because I tend to consume a lot of vegetables and I love berries (helps me deal with the fact that we can’t eat fruit). I am a vegetarian who has managed to cut carbs and vegetables, berries and nuts and dairy are my biggest source of carbs. I can’t really justify spending money on tests and stuff so I just want to know, because it is confusing, have people been kicked out of ketosis because they consume a lot of vegetables and some berries?
Diabetic ketoacidosis is an acute metabolic complication of diabetes characterized by hyperglycemia, hyperketonemia, and metabolic acidosis. Hyperglycemia causes an osmotic diuresis with significant fluid and electrolyte loss. DKA occurs mostly in type 1 diabetes mellitus (DM). It causes nausea, vomiting, and abdominal pain and can progress to cerebral edema, coma, and death. DKA is diagnosed by detection of hyperketonemia and anion gap metabolic acidosis in the presence of hyperglycemia. Treatment involves volume expansion, insulin replacement, and prevention of hypokalemia.
Check nutritionally-complete low-carb menus with under 50 grams of net carbohydrate per day to see what a ketogenic diet could look like. These menus are, however, going to be too high in protein for some people to remain in ketosis, and some of them may be a little high in carb if you have very poor carb tolerance. Keep in mind that ketogenic diets should always be tailored to the individual.
I love this recipe! Thanks for sharing, my 1st batch came out awesome, my 2nd batch, like others have described came out a bit dry and started breaking apart. So I added about a tablespoon of hot water at a time till I got the texture that I wanted and it didnt fall apart after I added a bit more water. This dough texture reminds me a lot of corn dough that is used to make tamales. So if you've made tamales this might be easy for you to make. I also took another user's advise and used a corn tortilla press, that made spreading it an easy. Definitely a redo. Already made 2 batches one with chorizo and egg the other with pepperoni, marinara and cheese and the kids love them!
Ketosis is a state where the body breaks fatty acids down into ketone bodies. These are a type of energy molecule the body can use for fuel. The ketogenic diet has become incredibly popular in the last few years because ketones are a more efficient fuel than glucose, especially for people that suffer from neurological or inflammatory conditions. Ketones can also be consumed from supplements and their benefits can be derived without following a strict ketogenic diet.
An initial intramuscular dose of 15 to 30 mg ketorolac is recommended, followed by 10- to 20-mg doses every 6 hours with a maximum daily dose not to exceed 120 mg. The initial intravenous dose is 15 to 30 mg. Oral doses are recommended at 4- to 6-hour intervals. Oral ketorolac (10-mg) has also been evaluated in postoperative dental pain and found to be superior to 650 mg of aspirin, 600 mg of acetaminophen, and combinations of 600-mg acetaminophen/60-mg codeine or 1000-mg acetaminophen/10-mg hydrocodone; it is at least as effective as 400 mg of ibuprofen. However, FDA recommendations clearly state that the oral ketorolac should only be employed if a patient was started on the parenteral formulation. A relatively new intranasal spray formulation has also shown efficacy in postsurgical dental pain and an opioid-sparing effect in other postsurgical pain models.

These were SOOOO good! Like real pancakes! Since you mentioned they are more brittle or easier to fall apart, I added xantham gum. I found the longer the batter sat before cooking, the fluffier and tastier the pancakes got!! I may have added a bit much xantham (I double the recipe and added 1/2tsp of xantham gum) but they were still so delicious!!! I didn’t have any syrup so I added extra cinnamon and a tiny bit of stevia

In our keto bread recipe, we use a combination of coconut and almond flours so neither is overpowering. We also use a touch of psyllium husk powder to help achieve the right texture. A little bit of beef gelatin acts as a binder and adds bread-like “chew” to the final result. Our recipe only contains egg whites, which add structure and act as a natural leavening agent, but without the eggy flavor that the yolks would add.

The tiredness was bad but I was NEVER hungry, in fact I had to make myself eat dinner most nights. I was on it for 6 weeks, and I never cheated once! I loved the food and could have stayed on it forever BUT after 6 weeks I lost 0 pounds and I was still exhausted (which is the opposite of the normal results). It just wasn’t’ right for me. I would still encourage others to try it, I do think it works great for a whole lot of people and this is a nice comprehensive list of recipes! I will be making some of these dinners again even though I’m not still doing Keto.
Carbohydrates are your body's favorite fuel source; it breaks them down into glucose. Without a steady intake of carbohydrates, your body turns to using protein for fuel. But if you also are limiting how much protein you eat, your body is forced to burn stored fat as its primary source of fuel. That can result in weight loss, and ketones are a byproduct of burning fat.
The notion that the Atkins Nutritional Approach - high in protein, which builds muscle, and fat, which is used for energy - will force your body to break down muscle is incorrect. Only individuals on very low-calorie diets can lose muscle mass, because they have an inadequate protein intake. Atkins, however, is not calorie restricted (this isn't an invitation for gorging, but a recommendation to eat until you are no longer hungry) and the high protein intake required offsets any possible loss of body mass.
Coffee is often thought of as a pre- rather than a post-workout drink, but one study found coffee can lower post-workout muscle pain by 48% [2]. The study was tested on people with a low regular caffeine intake, so the effects might be less substantial for daily coffee drinkers. But we’ll never say no to less muscle pain, or an excuse to drink another cup of coffee.
I think the larger question is why we are seeing such a sudden rash of anti-keto stories. So many of them quote no experts sources and do not provide citations for their claims. Skeptics with little acquaintance with the diet are quoted exclusively instead. From a journalistic perspective, this lack of balance of viewpoints and the failure to back up claims with evidence falls below basic reporting standards. Offenders on this list include even the Harvard School of Public Health, which recently published more than one  unsourced, one-sided article on the keto diet (This is in addition to the Lancet Public Health article cited above, by Harvard researchers, which suggests that a low-carb diet kills you). These stories could reflect lazy reporting or they could very well be scare tactics to steer people away from the keto diet.  Why would reporters or scientists at Harvard be doing such a thing? That’s material for another post. Stay tuned.
OMG!!! I just got done making these and they are the best keto pancakes I’ve ever made! I doubled the batch because I wanted to freeze some for the week, even though I didn’t know what they would taste like, but I liked the ingredients. My 12-yr old daughter walks in and asks if she can have some of course I say sure help yourself. After I was finally done cooking them all I turn and she is going on her 6th pancake!!! lol! She is gushing about how good they are! Then as I’m making myself a plate my 6-yr old comes in, “I’m hungry”, so I give him a pancake or 4!! He says they are the best pancakes he’s ever eaten. Now I’m excited to take my first bite, and it did not disappoint. I made a blackberry compote with a little swerve and it was delish!! Thank you for the great recipe, I’ll be using it a lot more and in triple batches next time so I have some to freeze since it didn’t happen this time.
Two comments: first of all, I’ve only discovered your site recently because (a) I. no longer eat refined sugar, and (b) after a year of no ice cream, I bought an ice cream maker and am making maple syrup sweetened ice cream, with varied success, which brings me to my comments/questions: first, this recipe calls for xylitol or erythritol, and as a person with three dogs, may I just mention that dogs can be killed by consuming xylitol. For this reason, I don’t use it, because they adore ice cream, and I can’t resist giving them a little occasionally…and I might forget. This is important!! Second: I keep reading coconut milk ice cream recipes (and others as well) that jump up and down and insist that these recipes makes this amazing, creamy ice cream, and….it doesn’t. I have made ice cream with coconut milk (full-fat) And coconut cream and it is usually icy, if delicious. Not creamy. Same for my one or two forays into making dairy ice cream to see how that would work. All of it is full of ice crystals and while it may be delicious, creamy it is not, although ice cream made with cashews and plant milk does pretty well. My theory is that commercial ice cream is filled with chemicals and stabilizers and the like, and is therefore what we call creamy. All the ice cream I have made with my Cuisinart ice cream maker freezes hard as a rock, and again–while it may be delicious, it is NOT creamy. Is it possible that I’m doing something wrong? I can’t see that I’m doing anything differently from the various vegan and/or dairy recipes I’ve seen. I’ve used both maple sugar and maple syrup for sweetening, as well as occasionally coconut sugar. My most successful ice cream has been made with plant milk and maple syrup. Getting everything as cold as possible before freezing helps, of course, but it is NEVER creamy. Thoughts?
I started a ketogenic diet about 5 weeks ago and have experimented with KetoCaNa and KetoForce along with Now Foods MCT oil (which is made of caprylic and capric acid) in the hopes of easing the transition into ketosis. I don’t use it every day, but often before an aerobic based workout. I was wondering if taking these exogenous ketones at the beginning of a ketogenic diet helps you become keto adapted by up regulating the body’s handling of ketones. And conversely, does taking exogenous ketones down regulate or affect lypolysis since BHB is readily available? My main priority at this point is fat loss.
The keto diet is a high fat and very low carb eating plan - with carb intake typically restricted to less than 20 grams a day. Compared to other low carb diets, a ketogenic diet is comprised of almost all fat with only moderate protein - 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein, compared to the 30 to 40% of calories from protein and 30% of your calories or less from fat, that most other low carbohydrate diets recommend. 
Coffee is often thought of as a pre- rather than a post-workout drink, but one study found coffee can lower post-workout muscle pain by 48% [2]. The study was tested on people with a low regular caffeine intake, so the effects might be less substantial for daily coffee drinkers. But we’ll never say no to less muscle pain, or an excuse to drink another cup of coffee.
If you are less concerned about how insanely rich your ice cream is, you can dabble with other milk options such as almond milk or cashew milk, or incorporate blended soaked cashews into the ice cream (just like you’re making vegan cheesecake ). Again, know that using nuts and nut-based milks will add carbohydrates to the ice cream, so be cognizant of that if you’re keto. 
I never comment on recipes, but I just made these waffles and they were delicious! I don’t like the taste of coconut at all, so I replaced the majority of the coconut flour with almond flour and added more vanilla to hide the coconut flavor. It was perfect! I also halved the recipe because I’m cooking for one, but now I wish I had made an entire batch! This is now my #1 waffle recipe! I’m so excited!

Hi! Mine did not turn out too well. BUT, I am new to trying to bake low carb substitutes. I usually just go without anything remotely like bread. I also didn’t have heavy cream so I used 1/2 and 1/2. The batter was lumpy and grainy and didn’t hold together. However, I read through the comments and saw many areas where I could improve my technique. I also think I cooked them too hot. So many fails for this newbie. I am going to try them again with sour cream and overall just being more careful. The best part was that I was going to manually add the recipe to my calorie tracking app but it was already in there! So great. Thank you.


The great thing about the keto cheesecake is that you can make one without a sugar crush, and one with a Keto crush. It depends on how you like your cake. Similarly, you can make different varieties of it, or top it with berries, which are naturally lower in carbs. Just remember, to still use keto-friendly ingredients. For a low-fat version, you can just use the low-fat cream cheese instead of the regular one.
Microwave mug cakes are all the rage right now, but we don’t own a microwave (voluntarily). We find that nuking your food dries it out completely and leaves parts of it uncooked. That being said though, many have microwaved their mug cakes and reported they’ve turned out delicious, so this isn’t something to worry about. If you have the chance though, try doing what we did- toaster oven baking it. We think it preserves the moisture better and bakes it more evenly for a better taste.
Biochemically, DKA is defined as an increase in the serum concentration of ketones greater than 5 mEq/L, a blood glucose level greater than 250 mg/dL (although it is usually much higher), and a blood (usually arterial) pH less than 7.3. Ketonemia and ketonuria are characteristic, as is a serum bicarbonate level of 18 mEq/L or less (less than 5 mEq/L is indicative of severe DKA). These biochemical changes are frequently associated with increased anion gap, increased serum osmolarity and increased serum uric acid. (See Clinical Presentation.)
In many developing countries, the ketogenic diet is expensive because dairy fats and meat are more expensive than grain, fruit and vegetables. The modified Atkins diet has been proposed as a lower-cost alternative for those countries; the slightly more expensive food bill can be offset by a reduction in pharmaceutical costs if the diet is successful. The modified Atkins diet is less complex to explain and prepare and requires less support from a dietitian.[55]

Sugar-free ice cream that’s actually satisfying (and doesn’t taste like chemicals) is hard to come by. Luckily, it’s actually pretty easy to just make your own! Sugar-Free Mom’s butter pecan ice cream recipe is low in carbs and stands up surprisingly well against your childhood favorite. You’ll need an ice cream machine or stand mixer (like a KitchenAid) to really master this recipe, which calls for butter, heavy cream, Swerve confectioner’s sweetener (a blend of erythritol and prebiotic fiber), salt, egg yolks, maple extract, sugar-free maple syrup, MCT oil, and pecans. Making the ice cream is a bit of a process—it takes about 4 hours from start to finish—but that maple-y, nutty goodness is well worth the wait.
We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of ketoproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.
Conklin's fasting therapy was adopted by neurologists in mainstream practice. In 1916, a Dr McMurray wrote to the New York Medical Journal claiming to have successfully treated epilepsy patients with a fast, followed by a starch- and sugar-free diet, since 1912. In 1921, prominent endocrinologist Henry Rawle Geyelin reported his experiences to the American Medical Association convention. He had seen Conklin's success first-hand and had attempted to reproduce the results in 36 of his own patients. He achieved similar results despite only having studied the patients for a short time. Further studies in the 1920s indicated that seizures generally returned after the fast. Charles P. Howland, the parent of one of Conklin's successful patients and a wealthy New York corporate lawyer, gave his brother John Elias Howland a gift of $5,000 to study "the ketosis of starvation". As professor of paediatrics at Johns Hopkins Hospital, John E. Howland used the money to fund research undertaken by neurologist Stanley Cobb and his assistant William G. Lennox.[10]

I talk about that quite a bit here :https://bengreenfieldfitness.com/2015/09/things-your-pee-can-tell-you-about-your-body/
Just curious…is the texture of the finished cheesecake creamy or airy? I ask because I made a cheesecake yesterday, that turned out airy (quite like baking eggs in a quiche), and while it had a great flavor, the texture was definitely NOT what we were looking for. I would love to try this recipe, but I’m hoping others can help with the texture question before I try.

Ketoconazole is used to treat fungal infections when other medications are not available or cannot be tolerated. Ketoconazole should not be used to treat fungal meningitis (infection of the membranes surrounding the brain and spinal cord caused by a fungus) or fungal nail infections. Ketoconazole is in a class of antifungals called imidazoles. It works by slowing the growth of fungi that cause infection.


It is also loaded with organic compounds that are biologically active and function as antioxidants.  One study showed that these organic compounds are so potent and found in such high quantities in cocoa that dark chocolate and cocoa powder have more antioxidant activity, polyphenols, and flavanols than the many other fruits that they tested, including antioxidant-rich blueberries and Acai berries.
On keto, roughly 70-75% of your calories should come from fat, 20-25% from protein and just 5-10% from carbohydrates. If you look at the nutrition info for legumes below, you’ll see beans have a high carb, moderate protein and very low fat composition — the exact opposite of what you want on keto. This is why legumes (or beans) are typically not found in low carb recipes.
I love this low carb pancake recipe because it makes fluffy pancakes and the batter is thick enough to make perfectly round pancakes that make the perfect bread for this breakfast sandwich.  Hold your hats, folks, because everything in this recipe is perfect!  I added a little sugar free maple syrup to the batter to sweeten them up.  I cook them on medium heat and wait to flip until little bubbles start to form around the edges.
Long-term administration of NSAIDs may result in renal papillary necrosis and other renal injury; patients at greatest risk include elderly individuals; those with impaired renal function, hypovolemia, heart failure, liver dysfunction, or salt depletion; and those taking diuretics, angiotensin-converting enzyme (ACE) inhibitors, or angiotensin receptor blockers.
I just fixed this bread and it is wonderful. I made a ham and mayonnaise sandwich and I am a happy camper. So glad it is so good bc I bought LARGE portions of the ingredients at COSTCO. Glad it is delicious so I’ll continue making it. I’m on this new life style of eating for the long haul and these recipes can be “not so good”, but this is a winner. The question I have is how to store the bread. Any idea how long it will keep?
Every recipe is less than 10 grams of carbs per serving. All recipes are gluten free and made only from whole, real, easy to find foods that you can find at your local grocery store. New resources are added to the plans each week. All the best information to help keep you on track with your low carb, keto lifestyle. I've even included a journal where you can track what you eat, how much you moved and how you are feeling overall. It is definitely the most comprehensive low carb meal plan out there. And for only $4.99 per week, you simply cannot beat the price.
You’ve heard of green tea ice cream, but have you heard of avocado coconut ice cream?! It’s a healthy source of fats and great for curbing those sugar cravings. The toasted coconut flakes nicely compliment the smooth flavor of avocado. This ice cream is great for a girl’s night or to snack on during a Netflix binge.There is quite a bit of prep time involved, and an ice cream maker is required. You can substitute Allulose for another preferred sugar substitute.Yields 8 servings of ...
My all time favorite receipt from IBIH! I have made this cheesecake 15 to 20 times. It is a family favorite. I take it to family get togethers, and non-keto folks love it too! What’s not to love with that fantastic crust, lemon infused flavor and delectable creamy cheesecake taste. And when you make this for your family of two (my husband and myself), it lasts for a week easily in the fridge. Just care tightly each time, and then your dessert is ready for you every day.
Pancakes probably seem out of the question on such a low-carbohydrate diet, but the wonderful news is that keto-friendly pancakes exist. The secret is a batter that’s mostly cream cheese and eggs, with just a little almond or coconut flour and baking powder to achieve a little lift with each cake. To keep them truly keto, enjoy them butter and berries in lieu of maple syrup.

If you have been following along with our recipes lately, you might have noticed that we’ve published some recipes tagged as “Keto”. While we are not totally following a Ketogenic diet ourselves, we recognize that the number of people following the diet has grown significantly and there is some overlap with Paleo, Whole30 and Keto recipes (sometimes).

Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans! Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitness tips, and other fun content I only post on Facebook! Finally, be sure to register for our new IBIH Community Forum where you can get daily support for the 5 Day Keto Soup Diet, 5 Day Keto Egg Fast Diet, Weekly Keto Diet Menu Plans, or just gab with fellow IBIH fans who are following a low carb or gluten free lifestyle!


Hi Monika. I’m using nutrition information for coconut milk that’s the pure/raw kind (liquid from grated coconut meat), not the kind that’s processed as a ready-to-drink beverage or milk replacement. Nutrition data for both coconut milk and almond milk are obtained from NCC (Nutrition Coordinating Center), which is a comprehensive database operated by the University of Minnesota.
No-sugar diet plan: What you need to know Eliminating sugar from the diet can help prevent weight gain, diabetes, heart disease, and other problems. Whether cutting sugar out of the diet completely or simply cutting back, we have eight important tips for following a no-sugar diet, and some advice about fruits and other natural foods that contain sugar. Read now
Managing your diabetes is a full time commitment. The goal of diabetic therapy is to control blood glucose levels and prevent the complications of diabetes. Information about exercise, diet, and medication will help you manage your diabetes better. Blood glucose reagent strips, blood glucose meters, urine glucose tests, tests for urinary ketones, continuous glucose sensors, and Hemoglobin A1C testing information will enable you to mange your diabetes at home successfully.

The primary mechanism of action responsible for ketorolac's anti-inflammatory, antipyretic and analgesic effects is the inhibition of prostaglandin synthesis by competitive blocking of the enzyme cyclooxygenase (COX). Ketorolac is a non-selective COX inhibitor.[20] Ketorolac has been assessed to be a relatively higher risk NSAID when compared to aceclofenac, celecoxib, and ibuprofen.[13]
Whipping an egg is genius ! Thank you, Lisa.! I’ve been looking for a no machine type of recipe that doesn’t have me stirring the mixture every 5 minutes while it freezes in the freezer, which sounds unreasonable… not to mention hard on my arm, lol! This recipe sounds like it uses old fashioned ingenuity instead of testy machinery or nearly impossible methods. I’m trying this soon and I have a feeling it will be with me for many years! Thank you sooo much. 🙂
We seem to have breakfast, lunch and dinners figured out. But what about snacks? What about those moments where you’re sitting at your desk, or watching a movie, and your normal snacking is out the window with these low-carb dieting? Thankfully, Keto snacks are some of the best Keto-specific recipes out there. You’ll not only squash your cravings, but you’ll also be refueling with healthy fat snacks that will keep you going until dinner.
Chicken Parmesan has now become a favorite in many restaurants across the world, so isn’t it great to have a healthy recipe that gives exactly the same flavor? With this recipe you do not need any binding ingredient, yet the meatballs still retain their shape once they are cooked. If these go down well with your family, why not batch-cook and freeze them for another day!
Tried this tonight. It’s my first attempt and I think I want to tweak it a bit. I think next time (and there will be a next time) I’m going to cook the crust a bit in the oven. It seemed a bit too crumbly to me. Also I kept checking the center with the same toothpick and that lead me to over cook this by about 10 mins. That longer cooking time caused the filling to be not as creamy as it should have been.
I just made these and they were good! Definitely reminded me of French toast. For those who say the mixture is too runny, I think the egg size makes a difference. I had to add an additional ounce of cream cheese after mixing my ingredients because it was runny. I used extra large eggs. The next time I will use 4oz cream cheese for 2 extra large eggs. I also added a teaspoon of vegan protein powder, a pouch of baking powder, cinnamon, and vanilla extract. For syrup, I mixed a teaspoon of butter with a teaspoon of coconut butter, vanilla extract, and two drops of stevia. Next time I will add a teaspoon of blueberries to the syrup mix. Delicious!!!
I served this cheesecake tonight at our Mother’s Day dinner tonight and it was a BIG hit!! 🙌🏼  Everyone said it was delicious, just the right amount of sweetness & a keeper. When sliced the cheesecake looked exactly as yours does in the picture. 👍🏼👍🏼 The only difference is my Lemon Curd wasn’t as bright yellow as it shows in your post. I used a glass bowl & metal whisk when making the curd. Do you know what might have caused the color to be different? Thanks in advance. 
These are delicious. I broke my cardinal rule and made this for thanksgiving without testing it first but i know from Trying so Many of your recipes that They always turn out tasty And so good. Thank you for All the time and effoRt you put Into your recipe development. This keto cheesecake has a like Pumpkin flavor not overly sweet and the perfect texture. I. Used Powdered swerve.
Just curious…is the texture of the finished cheesecake creamy or airy? I ask because I made a cheesecake yesterday, that turned out airy (quite like baking eggs in a quiche), and while it had a great flavor, the texture was definitely NOT what we were looking for. I would love to try this recipe, but I’m hoping others can help with the texture question before I try.
Hi there, how many slices you get really depends on the kind of loaf pan you use. I find I get around 20 slices for a bread made in the regular loaf pan (though with this recipe they will be rectangular rather than square) and 12-14 slices using a small loaf pan as described in the post. That’s why I decided to state a portion size – 12 per bread. 1 portion = 0.6 net carbs
As I learned in a University of Connecticut lab experiment I mentioned earlier in this article (gory details here), a high-fat, low-carb diet can teach and allow the muscles to tap into more fat for fuel, making your body crave less use of oxygen in the large muscles of the legs, arms or other areas that you’ve learned oxygen gets shunted away from when deep underwater.
A ketogenic diet is high in fat and low in carbohydrates. It’s called “ketogenic” because people on this diet shift from using glucose (a type of sugar) as their main fuel source to ketone bodies, which are derived from fat. In other words, people on the ketogenic diet can use their bodies’ fat stores as fuel—and this is why many studies show that this diet is superior for sustainable weight loss.
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